Plant based diet

Quick guide to going plant based.

What to expect:

a. Take your time maybe 4 – 6 months

i. habits have to change
ii. the bacteria in your gut [flesh eating bacteria feed on the meat you eat] will be very upset they are not being fed and will attack your gut lining.
iii. Different glands and enzymes need to build up to break down the food.
iv. Gut muscles need to grow to move the extra fiber
v. gas and bloating: until the new bacteria develop and the muscles get stronger you will experience gas and bloating [ 6-8 weeks ] Note: passing gas 20x per day is the norm anyway

b. start by:

i. swapping out dairy for the first 2 weeks – 3 weeks
ii. next 3-4 weeks: add in the fruit to build up to 6 pieces [ work up to 10 later on as a goal]
iii. Add in the nuts daily
iv. add in the beans / rice / tofu

1. Protein.
You will get plenty of protein from normal whole foods [not processed foods ]

Beans + rice = complete protein source.
Doesn’t have to be eaten together just on same day.
Tofu = complete protein source.
If eating regularly, then balance with seaweed as western made tofu will reduce iodine.
[ it doesn’t cause man boobs or effect testosterone ]Tempeh : fermented soy

What about Soy?

Soy contains PHYTO-ESTROGEN. This is very different to Human Hormonal Estrogen.
Soy will decreases cancer risk, and improve bone strength and density.

c. Grains

d. Beans [ also a carb as well as moderate protein ]

Kidney, adzuki, lentils, dhal[ red lentils ] broad beans etc

e. breads / rolls / flat bread

** Bad Carbs ***

Carbs are perfect until processed and/ or fried
Sugar, white rice, packaged juices, candy, cakes, biscuits
Potatoes are great – potato chips are bad [fried /oil ]
baked potato is great
steamed potato is great
boiled potato is great
mashed potato with almond milk and herbs is great
mashed potato with a fat and oil [butter etc] is bad.

Trap
Coconut cream thai dish: Cream is a fat, and potatoes and tarro and carrots are carbs, as well as carb rice or noodles = badTip
Substitute carbs for MUSHROOMS and leafy green veggies and broccoli, have a side salad with a fatty dressing and don’t eat carbs that meal.